The Seven"
Seven rounds for time of:
7 Handstand push-ups
42,5kg Thruster, 7 reps
7 Knees to elbows
70kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings 24kg
7 Pull-ups

• Open 18.3
Oppure
• 5 X 2 Min Running Clock of:
Ring Muscle Ups 4/3 reps
Pistol Squats 12 reps
Plyo Box Jump Overs (60/50 cm) max reps in remaining time.
1’ rest each Running Clock.

Olympia Total

1RM työntö

1RM tempaus

10RFQ
2x Quarter Squat & Jump
@.75 BW
rest 2 mins

Low Aerobic pace for 60-90min:
5min run
5min ab
5min row/ ski
Guide line for HR in this session: 120-140

Perform all for total time.
Use the same barbell throughout the workout

2 Rounds
- 12 Squat cleans 40kg
- 10 GHD situps
2 Rounds
- 10 Squat cleans 50kg
- 10 GHD situps
2 Rounds
- 8 Squat cleans 60kg
- 10 GHD situps
2 Rounds
- 6 Squat cleans 70kg
- 10 GHD situps
2 Rounds
- 4 Squat cleans 80kg
- 10 GHD situps
2 Rounds
- 2 Squat cleans 90kg
- 10 GHD situps

12-15x
400m run
Rest 60s btw sets.
Goal is to moderate + pace, so that you can keep the pace same through whole session. Now we start to run 1-2 times each week, so it is time to squeez in the runnig volyme.

Lepo. Pitkää pk- kuntoilua 1,5-2

MIDLINE CONDITIONING
For time:
21 – 18 – 15 – 12 – 9
Weighted AbMat Sit-Ups 7,5kg/5kg
Assault Bike Calories